New Diet Log

Bench 135*10 165*10*2 165*7
Inverted Pull-ups 10*3
Tricep Kick Backs 20#*10*2
Knee Ups 10*3 with leg extensions on mid set
Hindu Squats 50*1
 
Weight Lifting Shoes aren't cutting it. Saw my physical therapist today and he got me on a 2x4. I didn't think it was a good idea so I avoided it, but it is working great.

I had mostly reached my strength goal but found it painful and unsustainable. Now I'm working with some better equipment on ankle flexability, which seems to be the root cause of most of my problems.

I'm to use the 2x4 until I'm improved enough for the shoes, and then eventually I may be able to go down to thinner plates or nothing. I'd be happy with just the shoes right now.

Restating my workout plan, with higher reps and lighter weight, doing the exercises I like, with the new equipment.

Workout 1

Front Squat x12x3
Kettlebell Shoulder Raises x12x3
Deadlift x12x3
Knee-Ups x15x3

Workout 2

Bench Press x12x3
One Arm Dumbbell Rows x12x3
Assisted Pullups xXx3
Bench Dips or Dips xXx3
 
Last edited:
Workout 1

Front Squat 135#x5x5
Kettlebell Shoulder Raises 12/8/6 @20#
Deadlift 135x5 185x5 225x5 265x4
Knee-Ups x15x3

I was going to try to do higher reps but it bothers my back and I don't like it.
 
Day 1

Double Dumbbell Clean and Press 5x5

Double Dumbbell Bent Over Row 5x5

Turkish Get-up 2x5


Day 2

Barbell Front Squat 5x5

Double Kettle Bell Swing 5x5

Dips 3xX


Day 3

Dumbbell Bench Press 5x5

Pull-ups 3xX


Day 4

Barbell Front Squat 5x5

Double Clean 5x5

Turkish Get-up Sit-up 2x10
 
Last edited:
Day 1

Double Dumbbell Clean and Press 5x5 55# Finished

Double Dumbbell Bent Over Row 5x5 55# Easy Finished

Turkish Get-up 1x5 20lbs 1x2 35# Hard

Maybe put TGU on a non shoulder day next week, at least until I get the form down.
 
Day 1

Dumbbell Bench Press 3x10

Dumbbell Bent Over Row 3x10

Dips 3 Sets


Day 2

Barbell Front Squat 5x5

Double Kettle Bell Swing 5x5

Turkish Sit-up 2x10


Day 3

Dumbbell Flies 3x10

One Arm Rows 3x10

Core Circuit


Day 4

Shoulder Press 3x10

Shrugs 3x10

Pull-ups 3 Sets

Still working this out. I'm changing things as I go and taking it easy right now anyway.
 
Today:

Dumbbell Bench Press 80# 3x10 Stay

Bent Over Dumbbell Row 50# 3x10 Raise

Kettlebell Swings 3 Sets of 1 Minute Each
 
You do know these are the diet logs, right?
 
You do know these are the diet logs, right?

In honor of this post, I will now log the food I eat. Thank you for the heads up.

Weight 266 as of Monday morning. Thanks to the new lifestyle, I'm 260.5 Thursday morning.

I'll probably log into this post once or twice a day so that I don't have to think about what I ate all day long.

4% Fat Cottage Cheese (1 cup) and Peanut Butter on Wheat

.5 lbs Steak, Mixed Frozen Vegetables, Whole Wheat Pasta with tomato sauce and provolone

Two slices wheat with hummus, olive and feta

5pm
 
Monday morning weight: 258.8

Got more groceries from whole foods. Sunday night me and the wife usually go out to dinner, so my weight today is probably a little higher.
 

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